WOD – Thursday 19 January 2017

  • STRENGTH:
    Strict press
    3-3-3-3-3 @ 80%
  • METCON:
    “DIANE”
    21-15-9
    Deadlift 100/70kg
    Handstand push-ups
  • CFP PERFORMANCE:
    20-20-20
    Overhead squat from ground @ 50% of overhead squat 1RM
    *Rest as needed
    Then
    20-20-20
    Chest to bar pull-ups or Toes to bar (Aim for unbroken)
  • CFP+:
    3 Position clean
    1 high hang + 1 mid thigh + 1 below knee
    Work up to heavy set in 20mins